Wednesday 1.24.2018

"FITNESS"

A. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 – Banded Good Mornings x 12 reps @ 20X1Minute 2 – L-Seated DB Press x 8 reps @ 20X1Minute 3 – Tempo Goblet Squats x 6 reps @ 32X1Minute 4 – Kettlebell Swings x 12-15 repsMinute 5 – Prone Plank Hold x 45 secondsB. For time:300 Meter Row or Ski Erg21 Dumbbell Push Presses21 Sit-ups200 Meter Row or Ski Erg15 Dumbbell Push Presses15 Sit-ups100 Meter Row or Ski Erg9 Dumbbell Push Presses9 Sit-ups

"PERFORMANCE"

A. Every 2 minutes, for 20 minutes (10 sets):Hang Clean + Jerk x 1.1(rest 5-7 seconds between singles)Build in load to today's heavy doubleB. For time:120 Double Unders15 Shoulder to Overhead (135/95 lb)15 Toes to Bar90 Double Unders12 Shoulder to Overhead12 Toes to Bar60 Double Unders9 Shoulder to Overhead9 Toes to Bar

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

5 Minute Ski Erg for Max CaloriesRest 5 minutes4 Minute Ski Erg for Max CaloriesRest 4 minutes3 Minute Ski Erg for Max CaloriesRest 3 minutes2 Minute Ski Erg for Max CaloriesRest 2 minutes1 Minute Ski Erg for Max Calories